The Hidden Hazard: Unveiling the Truth About Visceral Fat
How do you know you’re at risk?
A waistline at or above 40 inches for men
A waistline at or above 35 inches for women
What is visceral fat?
Visceral fat is the fat found around your vital organs in the abdominal cavity. Some visceral fat is necessary to help protect our organs. Visceral fat is distinct from subcutaneous fat, or the fat that deposits under our skin. Subcutaneous fat is the type of fat you can readily see and pinch between your fingers. Visceral fat is deeper. As subcutaneous fat increases, so does visceral fat. Visceral fat accumulation may become more apparent with increasing weight. However, a person does not need to look heavy to carry a disproportionately large amount of visceral fat. People with low lean body mass (think frail elderly people) may have a disproportionately large amount of visceral fat.
Why is visceral fat bad?
Both types of fat, subcutaneous and visceral, act as metabolic tissue, but visceral fat is much more so—and not in a good way. As a highly metabolic tissue, visceral fat influences chemical reactions throughout the body.
Visceral fat may increase your risk of:
· Cardiovascular disease
· Alzheimer’s disease
· Cancer
· Insulin resistance and diabetes
How does it do this?
It does this through the following mechanisms:
1. Inflammation- visceral fat releases inflammatory molecules that can cause a build-up of plaque in the arteries (called atherosclerosis), which is a major risk of heart disease
2. Insulin resistance- visceral fat is also associated with insulin resistance, which increases glucose in the blood, causing further damage to blood vessel walls.
3. Dyslipidemia- visceral fat can cause an imbalance of fats in the blood, leading to elevated LDL and decreased HDL.
4. Hypertension- the exact mechanism is not fully understood, but it is probably a combination of insulin resistance, inflammation, and hormone imbalances.
5. Excess free fatty acids contribute to insulin resistance, inflammation, and other metabolic disturbances. This is ordered as a Free Fatty Acid test (FFA) or a Non-Esterified Fatty Acid test (NEFA)
What causes increased visceral fat?
1. A diet high in saturated fat and carbohydrates (especially processed carbs/sugars)
2. A diet high in ultra-processed foods
3. Stress- increases cortisol, which causes increased visceral fat through several mechanisms.
4. Hormonal changes- i.e., perimenopause and menopause can cause visceral fat formation by estrogen decline and androgen dominance, among other ways. In contrast, changing hormones in men, namely estrogen dominance, can cause visceral fat formation.
How do you measure visceral fat?
The most accurate way to measure visceral fat is via a CT scan or whole-body MRI, which is very expensive. A quick and dirty way to do it at home is with a tape measure. Measuring waist circumference can give you an idea of your risk (over 40 inches for men and over 35 inches for women). Some practitioners also use waist-to-hip ratios and waist-to-height ratios. Some people use body mass index (BMI), although this has some limitations to it. Body composition scans (DEXA) scans can also be used, but studies have shown these tend to underestimate visceral fat in studies. That being said, visceral fat is typically about 10% of total fat. So, if you know your total fat level, you can take 10% of that for an estimate.
How do I get rid of visceral fat? Hint: There is no magic pill to get rid of visceral fat!
1. Exercise- 30 minutes daily, a mixture of cardio and resistance training. Oftentimes, you’ll see HIIT training suggested because it is a combination of both. Building muscle is especially important because skeletal muscle is another metabolic tissue- but metabolic in many opposite, or good ways, compared to visceral fat!
2. Diet- eliminate ultra-processed foods and limit trans fats, refined sugar, and simple carbohydrates. Also, decrease alcohol consumption because that can promote visceral fat as well.
3. Intermittent fasting- an 8-12 hour window of eating is effective at helping burn excess visceral fat
4. Sleep- good quality sleep is regenerating and keeps cortisol levels low
5. Stress reduction- stress-reducing practices keep cortisol levels low as well
In summary, visceral fat lurks beneath the surface and creates a hidden health hazard. This insidious type of body fat wraps around your abdominal organs, increasing your risk of serious conditions like heart disease, type 2 diabetes, and certain cancers. Unlike subcutaneous fat under the skin, visceral fat behaves more like an active organ, releasing harmful substances that can disrupt your body's processes and contribute to insulin resistance and chronic inflammation. As visceral fat accumulates, it can trigger a dangerous chain of metabolic dysfunction, impairing the body's ability to properly regulate blood sugar and process cholesterol and triglycerides effectively. Measuring visceral fat requires more than just stepping on a scale, as typical weight gain doesn't distinguish between subcutaneous and visceral fat stores. The good news? While genes play a role, visceral fat accumulation is largely driven by diet and lifestyle factors that are within your control. Are you ready to take control and banish your excess visceral fat for good? Book a free 45-minute consultation with Dr. Kelly Lorenz here:
